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Dr. Atkins diet plan
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"Dr Atkins Diet Revolution" was originally published in 1972. It has since
sold over 20 million copies. |
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"Dr Atkins Diet Revolution" was originally published in 1972. It still
remains one of the most popular diet plans to date and it has been estimated
that over 20 million people have tried the Dr Atkins diet plan. This low
carb diet plan was updated and republished in 1992 as the "Dr Atkin's New
Diet Revolution".The Atkin's diet is actually a complete low carb diet
plan, unlike many other low carbohydrate diets. The diet is split into phases,
which then sets the foundation for long-term healthy eating.
How Atkins works
The diet is based on the theory that overweight people eat too many
carbohydrates. Our bodies burn both fat and carbohydrates for energy,
but carbs are used first. By drastically reducing carbs and eating more
protein and fat, our bodies naturally lose weight by burning stored body
fat more efficiently.
By restricting carbohydrates drastically the body goes into a state
of ketosis, which means it burns its own fat for fuel. A person in
ketosis is getting energy from ketones, little carbon fragments that are
the fuel created by the breakdown of fat stores. When the body is in
ketosis, you tend to feel less hungry, and thus you're likely to eat
less than you might otherwise. However, ketosis can also cause a variety
of unpleasant effects (such as unusual breath odor and constipation) in
a small number of people.
So instead of relying on the carbohydrate-rich items you might
typically consume for energy, and leaving your fat stores just where
they were before (alas, the hips, belly, and thunder thighs are popular
fat-gathering spots), your fat stores become a primary energy source.
The purported result: weight loss.
Atkins plan details
The basic details of this low carb diet plan include:
- Bread, cereals, pasta and starchy vegetables are restricted, as these
are high in carbohydrates.
- Nutrient-rich foods, especially meat, are encouraged.
- "Vita-nutrient supplements" are also recommended.
There are four phases (or stages) in the Dr Atkins diet plan. The first
phase is the "Induction Phase", which lasts for 14 days and particular foods
are restricted. During this time, weight loss is very quick, as your body
is taught to burn fat instead of carbohydrates.
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Atkin's at a glance! |
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- Sets few limits on the amount
of food you eat.
- Severely restricts the types
of food allowed on your plate: no white rice, white flour,
refined sugar or milk.
- Allows you to eat foods traditionally regarded as "rich":
meat, eggs, cheese, and more.
- On the Atkins diet, you're eating almost pure protein and
fat. You can consume red meat, fish (including shellfish), fowl,
and regular cheese (not "diet" cheese, cheese spreads, or whey
cheeses). You can cook with butter, have mayo with your tuna,
and put olive oil on your salads.
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The second phase of this low carb diet is "Ongoing Weight Loss", to
be followed until your target weight is almost achieved. The weight loss
is slower, and some foods are allowed back into the diet.
When you are between five and ten pounds away from your target
weight, the "Pre-Maintenance" stage begins. The weight loss is very
slow, and some more foods are re-introduced into your diet.
The fourth and final stage is the "Maintenance Diet", designed to
maintain your target weight. Dieters following this low carbohydrate
diet are encouraged to stick with the fourth phase diet for life, to
remain healthy and avoid gaining weight.
In the early stages carbs are restricted to about 20 grams per day.
Later, the carb allowance is increased in the form of fiber-rich foods,
but you do not return to eating refined sugar (by the teaspoonful or in
desserts), milk, white rice, white bread, white potatoes or pasta made
with the dreaded white flour. Those remain on a lifelong list of
forbidden pleasures. Then, over time, the transition from weight loss to
weight maintenance is made by gradually increasing carbs so long as
gradual weight loss is maintained.
Click here for a sample Atkins diet!
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Dr Atkins New Diet Revolution
This controversial diet described in Dr. Atkins' New Diet Revolution,
a phenomenal best seller, and several follow-up books, allows such rich
foods as steak with Bearnaise sauce, eggs, and bacon; cheddar cheese
omelets, roquefort dressing and silky smooth avocado cream soup made
with real cream.
The Atkins diet promises that not only will you lose weight and not
be hungry, but you'll also be on the road to better heart health and
memory function, as well as other wellness benefits.
Food for thought
Both in the U.S. and abroad, the Atkins diet remains highly
controversial. The brain needs glucose to function efficiently, and it
takes a long time to break down fat and protein to get to the brain. The
plan doesn't permit a high intake of fruits and vegetables, recommended
by most nutrition experts because of the numerous documented health
benefits from these foods. There is also potential loss of bone.
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